Author Archives: 256tech.net

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press Week 5 12 min to find a 4RM Bench Press -then- EMOM5 4 reps @ 80% of 4RM   -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY Stone Loading:Continue reading “Training October 23rd – 29th”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press Week 4 10 min to Find a 5 RM Bench Press -then- EMOM 5 5 reps @80% of 5 RM   -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAYContinue reading “Training October 16th – 22nd”

SUNDAY Sunday Fun Day! 3 pm surprise WOD! MONDAY Bench Press Week 3 12 min to find a 6 RM Bench Press -then- EMOM5 6 reps @75% of 6 RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY 10 xContinue reading “Training October 9th – 15th”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press: Week 2 Find 8 RM Bench Press -then- EMOM 5 8 Bench Presses @ 70% of 8 RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets TUESDAY Partner Kelly InContinue reading “Training October 2nd – October 8th”

SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press: Week 1 In 10 min find a 10 RM Bench Press -then- EMOM 5 10 reps @ 70% of 10 RM -then- Front Squat 3 sets x 5 reps TUESDAY AMRAP 17 50 Double-unders 20 Wall Ball Shots @ 20/14# 5 Hang Power Cleans @Continue reading “Training September 25th – October 1st”

SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Find a 1RM Push Press -then- Cash Out: 4×10 Bent Over Rows TUESDAY 10 rounds for time: 5 Power Cleans @ 155/105# 10 Walking Lunges WEDNESDAY “The Running Fran” 21-15-9 Thrusters @ 95/65# Pullups Run 200 m after each set of Pullups (3 runs total). THURSDAYContinue reading “Training September 18th – 24th”

SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Push Press Week 7 15 min to find a 2 RM Push Press -then- EMOM5 2 reps @85% of 2 RM   -then- Back Squat 3 sets x 5 reps *If you trained back squat with us last Monday, try to meet or exceed your topContinue reading “Training September 11th – 17th”

SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Push Press Week 6 15 minutes to find a 3 RM Push Press -then- EMOM 5 3 Push Press @ 85% of 3 RM -then- Back Squat 3 sets by 5 reps *If you trained Back Squat with us last Monday, try to meet or exceedContinue reading “Training September 4th – 10th”

SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Push Press Week 5 12 min to find a 4RM Push Press -then- EMOM5 4 reps @80% of 4RM   -then- Back Squat 3 sets x 5 reps *If you trained back squat with us last Monday, try to meet or exceed your top weight fromContinue reading “Training August 28th – September 3rd”